Lemon (great for squeezing in tea)
Tomatoes (actually a fruit)
New potatoes (with skin – cleaned of course, smaller the better)
Lean steak mince
Beef steak with fat trimmed
Shellfish – prawns, oysters, muscles, crabmeat (all must be whole recognisable items, not processed)
Green tea (ideally organic) – try adding a twist of lemon
Standard tea (ideally organic)
Organic ground coffee (avoid instant)
Red wine – any mainstream variety – we like South America (especially Chilean), Australian and some French wine
Dry white wine e.g. Pinot Grigio or Chardonnay or Sauvignon Blanc
Beer – must be water, barley and hops with no arterial ingredients.
Limit alcohol to 12 units per week for females and 14 units per week form males. Avoid completely if you have any health condition where alcohol is not recommended.
Natural unflavoured yoghurt
Organic unflavoured yoghurt
Skyr type yoghurt
Skimmed or semi-skimmed milk
You can add fresh fruit or cereal to yoghurt if required
Brown wholegrain rice
Wholemeal bread (limit to no more than 400g per week, ideally much less)
Olive oil (extra virgin)
Herbs (ideally fresh)
Any preparation method is fine except deep frying. Always ensure that food is correctly and safely prepared, and cooked if necessary before serving.
Eat a balanced mixture of the list above. The nutrients needed for most people should be available from consuming varied foods prepared with ingredients in the above list, however you may supplement with a multivitamin and mineral if you require or an everyday fish oil capsule containing omega 3 and vitamin D etc. Some supplements contain fish oils combined with specific plant based oils and have omega 3, 6 and 9. Speak to your physician/GP before taking and supplement or starting any diet if you are unsure.
The above food list can be used for several goals including weight gain, increased muscle, weight loss or to boost overall general health. We recommend that you try to use fresh, cruelty-free and organic produce where possible.
For weight gain, consume more carbohydrates, but maintain the recommended daily protein and fat intake. Consider a daily calorie intake of: (BMR + calories burned during activity) + 10%.
For weight loss, safely reduce the amount of carbohydrate whilst maintaining the appropriate level of protein and fat intake. Consider 50g to 100g of carbohydrates each day for a maximum of 4 weeks before returning to normal (circa 150g to 200g for most individuals, more if you are exercising considerably). Your calories consumed during weight loss should be BMR less 10%, again no longer than 4 weeks at a time. Do not add back calories burned during exercise. Please consult your doctor before starting any diet or exercise regime, this is especially important if you have any health issue or concern.
For general health, consume the calories equating to your BMR plus calories burned from all activity (note all activity, not just intended exercise). After 4 weeks weigh yourself and add or subtract calories as needed. Try to aim for a BMI of 18.5 to 25, unless you have a large amount of muscle mass, when other measures of fitness e.g. correct body fat %, blood pressure, pulse rate, blood oxygen saturation, cholesterol levels etc. are often more appropriate. Speak to an appropriate healthcare professional for further information.